After dropping the kids off I went for a run. The schedule called for a 4×8:00 nasal breathing only run.  I headed out North on West River Road and across the Lake Street bridge.  It has been forever since I’ve run on the River Roads.  I wouldn’t say I miss it, but it was nice to be back there. I wasn’t sure what to expect from this longer duration nasal breathing workout. Nasal breathing definitely limits the pace and these longer intervals weren’t hard but it does take a decent amount of focus. I got into a good rhythm and actually found it was harder to slow down for the 3 minute “recovery” intervals!  During each interval I covered about .87 miles and except for the first one which was .83 the rest were right at .87 or .88 miles.  So that’s good consistency and is just over 9:00 minute per mile pace. I ran most of the hill up from Lake Street towards Summit during a recovery interval and otherwise didn’t have any major hills to try and compensate for.  I ran down East River Road to the Ford Bridge and just before the bridge it started raining.  It was quite a front line coming across as you can see in the pictures! Running across the exposed bridge I got pretty wet, but overall the severe weather missed us and I didn’t seen any lightening during the run.  I finished out running back to the car along West River Road. I took a few minutes to stretch and recover under a covered area before getting into the van soaking wet!

All in all I covered 5.8 miles in 56:14.